4.5 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in honey?
86.4kcal
in a 30 g serving
288 kcal per 100 g.
Source: UK CoFID 2021, record 17-050, 8 analysed samples. Checked 5 October 2026.
0 gFat
0.12 gProtein
0 gFibre
4.5 %Daily manganese
What’s in a 30 g serving
More than half of a serving is carbohydrate, 22.9 g of it sugars.
- 0.12 gProtein
- 22.9 gCarbohydrate
- 5.3 gWater
- 1.7 gMinerals and the rest
Below average for sweets and snacks
Honey is 288 kcal per 100 g. The 82 sweets and snacks in this database average 354.
Honey288
Sweets and snacks average354
High in sugar
76.4 g of sugars per 100 g, which is red on a UK traffic-light label (the line is 22.5 g).
Sugars, per serving22.9 g
Salt, per serving0.01 g
Vitamins and minerals in honey
One of the 17 reach the “source of” level, manganese first; none reaches “high in”.
Only a trace
- Thiamin
- Iodine
None recorded
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin C
- Vitamin B12
Show all 17 with amounts
Manganese0.09 mg, 4.5 %
Zinc0.27 mg, 2.7 %
Copper0.02 mg, 1.5 %
Riboflavin (vitamin B2)0.02 mg, 1.1 %
Iron0.12 mg, 0.9 %
Potassium15.3 mg, 0.8 %
Phosphorus5.1 mg, 0.7 %
Chloride5.4 mg, 0.7 %
Selenium0.0003 mg, 0.5 %
Niacin (vitamin B3)0.06 mg, <1 %
Calcium1.5 mg, <1 %
Magnesium0.6 mg, <1 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin Enone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What honey doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 1.8 % of the selenium reference intake per 100 g.
Vitamin D
0mgin honey
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin honey
Find it inCherries, West Indian2150 % per 100 g
Selenium
1.8%in honey, per 100 g
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Honey against other sweets and snacks
Per 100 g, tortilla chips fried has the most manganese in this comparison, followed by chocolate covered bar with caramel and cereal and honey.
0.4mg
0.4mg
0.3mg
0.2mg
0.1mg
0.1mg
Tortilla chips fried+0.1 mg
Honeythis page
Knickerbocker glory−0.1 mg
Jam, fruit with edible seeds−0.2 mg
Pork scratchings−0.2 mg
All values per 100 g, from the same dataset. Differences are against honey.
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Questions about honey
The questions people ask about honey, answered from the dataset.
How many calories are in a portion of honey?
A typical portion (30 g, a small bag or bar) gives 86 kcal. Per 100 g the figure is 288 kcal.
Is honey a source of manganese?
It is a source of manganese: 0.3 mg per 100 g, 15 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Which vitamins and minerals does honey have most of?
By share of the daily reference intake: manganese (0.3 mg, 15 %), zinc (0.9 mg, 9 %) and copper (0.05 mg, 5 %) per 100 g.
Is honey high in salt?
No. Salt is 0.03 g per 100 g, which is very low under UK rules.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 17-050, Honey, 8 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LFRA, Nutrient analysis of miscellaneous foods, 1992. Values are per 100 g of the edible part; a serving is 30 g, a small bag or bar, the usual UK portion for sweets and snacks. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 82 sweets and snacks kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More sweets and snacks
From the same group, with calories per 100 g, and the foods with the most manganese.
More sweets and snacks
- Mincemeat274 kcal
- Potato rings480 kcal
- Syrup, corn, dark282 kcal
- Caramel bars and sweets, chocolate covered493 kcal
- Chocolate, white529 kcal
- Icing, butter507 kcal
- All 82 sweets and snacks
Most manganese
- Treacle, black2.7 mg
- Molasses1.5 mg
- Bombay mix1.4 mg
- Soup, lentil29 mg
- Saffron28.4 mg
- Ginger, ground28 mg
- Manganese guide